Indoor Sport Services Training Guide
Our Indoor Rowing Training Guide is the ultimate training resource for the Indoor Rower. Written by top education and coaching specialists, it includes information on technique and training, with programmes on cross-training, 2,000m and marathon race training, weight management and keep fit. There are guest chapters written by top names such as Jurgen Grobler and Chris Shambrook as well as dedicated sections on psychology, nutrition and weight training.
Physiology - Training Bands<< Training IntensityPhysiological Tools >>
Training heart rates are divided into five bands, determined by the RHR, MHR, aerobic threshold and anaerobic threshold. The five training bands can be divided into aerobic and anaerobic. The aerobic bands, utilisation training 2 (UT2) and utilisation training 1 (UT1), rely solely on the aerobic system and form the foundation of most training programmes. In these bands the main fuels are carbohydrate and fat, the percentage of each is dependant on the length of the exercise period. The anaerobic bands, anaerobic threshold (AT), oxygen transport (TR), and anaerobic (AN) combine the full output of the aerobic system with varying input from the anaerobic system. The fuel for these bands is carbohydrate. The table below illustrates the relationship between the training bands and stroke rate. It describes how you may feel during the training and the training effect of working within each band.
|Band||Type of Work||% MHR||Rate (SPM)||What it is good for||How you feel|
|UT2||Utilisation 2. Light aerobic, low intensity work. Sustainable and fat burning.||55-70||18-20||General CV fitness.||Relaxed. Able to carry on a conversation.|
|UT1||Utilisation 1. Heavy aerobic work using more oxygen.||70-80||20-24||Higher level of CV fitness.||Working. Feel warmer. Heart rate and respiration up. May sweat.|
|AT||Anaerobic Threshold. Harder work. On the aerobic limit. Pushing into anaerobic area.||80-85||24-28||High level of CV fitness. Building mental and physical tolerance.||Hard work. Heart rate and respiration up. Carbon dioxide build up. Sweating. Breathing hard.|
|TR||Oxygen Transportation. Working hard. Unsustainable for long periods.||85-90||28-32||Developing oxygen transport to the muscles under stress. Increasing cardiac output.||Stressed. Panting. Sweating freely.|
|AN||Anaerobic (without oxygen). Short bursts of maximum effort. Unsustainable. Burning carbohydrate.||90-100||32+||Anaerobic work. Increasing speed. Accustoming the body to work without oxygen.||Very stressful. Gasping. Sweating heavily.|
SPM = strokes per minute
%MHR = percentage of maximum heart rate
CV = cardiovascular
The different training bands use differing amounts of carbohydrates and fats as their primary source of fuel. Table 3.2 below gives a rough indication of the fuel usage at different intensities of exercise. Remember that this is only a rough guide as the percentage of fat versus carbohydrates used during exercise is dependant on duration and fitness as well as intensity.
|Relationship between Exercise Intensity and Energy Source|
|% Carbohydrate||% Fat||Length of time at required intensity|
|90-95||180-190||95||5||90 secs-4 mins|
Example 20 year old, MHR = 200